3 / 31 / 2016

5 Rounds
32/22 Cal Row (2 min cap)
5 Unbroken Power Cleans (1:30 cap)
Rest 30 seconds

Rx+ 40/28 cal

Each round is four minutes long. You will have 2 minutes to complete the calorie row. After that you will have 1:30 to complete 5 touch-n-go power cleans. You will finish the round with a 30 second rest. If you do not complete the amount of calories in the 2 minute time frame there will be a 10 burpee penalty before you may start the power cleans. The power cleans will be ascending weight. The weight will not count unless the reps are touch and go.

The score will be rounds completed and loads completed.

3 / 30 / 2016

10-1
Power Snatch (95/65)

After each round complete 2 Ring Muscle Ups and a 100m Run.

3 / 29 / 2016

For Time

1 Round
60 Double Unders
30 Wall Balls (20/14)
25 Deadlifts (155/105)

then…

2 Rounds
40 Double Unders
20 Wall Balls (20/14)
15 Deadlifts (155/105)

then…

3 Rounds
20 Double Unders
10 Wall Balls (20/14)
10 Deadlifts (155/105)

3 / 28 / 2016

***The will be no 3:15 class this afternoon. Sorry for the inconvenience.***

Pre WOD
Row 500m

4 Rounds

1 min: Strict Pullups
1 min: Box Jumps (20″)
1 min: Push-ups
1 min: Sit-ups

3 / 26 / 2016

For Time
50 Air Squats
30 Clean & Jerks (135/95)
800m Run
30 Clean & Jerks (135/95)
50 Air Squats

Every time you break up a movement complete 5 burpees.

3 / 25 / 2016

Open WOD 16.5
21-18-15-12-9-6-3

Thrusters
Bar Facing Burpees

Men: 95 or 65
Ladies: 65 or 45

3 / 24 / 2016

2 Person Team
22 min Amrap

100m Run
250m Row

3 / 23 / 2016

16 min EMOM
Min 1: 40 Double Unders
Min 2: 20 Ball Slams (20/14)
Min 3: 10 Deadlifts (225/155)
Min 4: 3 Rope Climbs

3 / 22 / 2016

2 Person Team
For Time

50 Thrusters (75/55)
50 Box Jumps (20″)
50 Situps
40 Thrusters (95/65)
40 Box Jumps (20″)
40 Situps
30 Thrusters (115/75)
30 Box Jumps (20″)
30 Situps

3 / 21 / 2016

***There will be no 5:00 or 5:45am classes Friday, March 25th***

For Time
21 Push Jerks (155/105)
12 Ring Muscle Ups
15 Push Jerks (155/105)
9 Ring Muscle Ups
9 Push Jerks (155/105)
6 Ring Muscle Ups